Rating: 5 stars
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

Resistant starch: 3 grams

Recipe by Health April 2011


Recipe Summary

13 mins
23 mins
10 mins
4 servings (serving size: 1 potato, 1/2 cup broccoli and 1/4 cup cheddar sauce)


Ingredient Checklist


Instructions Checklist
  • Cook potatoes:

  • OVEN: Preheat oven to 400°. Pierce potatoes with a fork, and wrap each in foil. Bake until tender, 1 hour.

  • MICROWAVE: Pierce potatoes with a fork, and wrap each in a paper towel. Place in microwave, and cook on high 8 minutes, until just tender when pierced with a fork (potatoes will continue to cook when removed from microwave).

  • While potatoes are cooking, make sauce:

  • Combine milk and flour in a small saucepan, bring to simmer, and cook, whisking, until thickened, 2–3 minutes. Add cheese, salt, pepper, and cayenne, and whisk until sauce is smooth. Continue to simmer, whisking, an additional 2 minutes.

  • Heat broccoli in a heat-safe dish in the microwave for 4-5 minutes, until hot.

  • Split cooked potatoes open with a knife. Spoon 1/2 cup broccoli into each potato, and top with 1/4 cup Cheddar sauce.

Chef's Notes

Cook time is for microwave method.


The CarbLovers Diet

Nutrition Facts

377 calories; fat 6g; saturated fat 3g; mono fat 1g; cholesterol 17mg; protein 18g; carbohydrates 66g; sugars 6g; fiber 7g; sodium 403mg.